Creative Phone Use Limitation Techniques From NPR Audience

Photo Illustration by Becky Harlan/NPR

NPR recently posed a question to its audience: how do you creatively limit your phone use? The inquiry followed a story exploring ways to resist the urge to constantly check your phone. Experts provided practical advice, such as keeping your device out of the bedroom or employing app-blocking software. In response, numerous listeners shared their clever methods via email. Below are some of these insights, edited for length and clarity.

Effective Strategies for Limiting Phone Use

Delete Social Media Altogether

Kat Morones shared her approach of permanently deleting her social media account. After periods of temporarily deactivating it, she chose to remove it completely last summer. Kat found she was seeking connection and validation, which she now pursues in the real world.

Don’t Save Passwords

Megan Arango recommends manually entering passwords as a way to offer some protection against addictive app algorithms.

Make It a Group Activity

During a dinner party, Marissa Fisher introduced a ‘phone basket’ in which guests placed their phones. This collective decision to enjoy an evening free from phones led to a memorable time.

Set Time Limits for Social Media

Sally Morrison established a rule for herself to check social media for only five minutes each morning and evening. She uses a timer and stops when it goes off.

Pair Your Phone With a Paperback or Notebook

Rich Gunn carries a paperback book with him everywhere. Enjoying these books helps reduce his temptation to use his phone. Additionally, Andrew Conrad uses a pocket-sized notebook to jot down thoughts, steering clear of impulsively using his phone.

Try a No-Scroll Year

Kaitlyn Lim is attempting a ‘no scroll year,’ where she allows herself to view top posts and videos without scrolling down further.

Set Physical Boundaries

Mark Metzger leaves his phone in the car when dining out and communicates with friends and family that they’ll receive a call back instead of frequent checks.

Track Your Phone Use

Garrison Kammer logs his phone usage, including minutes and pickups, into a spreadsheet daily. Monitoring his usage has naturally led to a reduction in time spent on his phone.

Charge Your Phone in a Different Room

Emily Jensen lets her phone’s battery run down and charges it in a separate room, making her more aware of her checking frequency.

We invite you to share your experiences. Leave us a voicemail at 202-216-9823, or email us at [email protected]. Listen to Life Kit on Apple Podcasts and Spotify, and sign up for our newsletter. Follow us on Instagram: @nprlifekit.